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3 Simple Routine Changes for Executive Functioning

Routine changes don’t need to be complex or complicated. Challenges with executive functioning are incredibly common for ADHDers and autistic people and the commonly suggested strategies often don’t work in the same way for a neurodivergent brain. Planning, organizing, engaging in a variety of processes and problem solving requires strategy and the willingness to address executive functioning from a simplified perspective (not more motivation). Continue reading below for 3 adjustments that can kickstart your routine with a different accommodation.

  1. Adjust the time you initiate a task to help work within your capacity

    Getting started in the morning can be one of the most challenging times for executive functioning and task management. Take a look at your morning routine and notice what you can move around to better support ease in your day.

    If you ever find yourself paralyzed by deciding on an outfit or overwhelmed by all of the tasks required for your morning routine, try picking out your clothing the night before you plan to wear it. Not only do you take the task off your late for the morning, it can facilitate a proactive approach to the next day.  Maybe you check the weather and realize you need to pack an umbrella or notice that your shirt could use a quick ironing (two additional tasks, by the way). Even if you wear similar clothing every day or a uniform that requires minimal prep, gathering everything in one spot can streamline a part of your routine.

    Task pairing Bonus:  Pair the task of changing into PJs or comfortable clothing with preparing your outfit for the next day.

    Look at your schedule with a curious, intentional perspective. Where might it feel a little more easy to engage in a goal like daily movement? A walk early in the morning may feel like a good kickstart to the day or like a drag to get up and going. Or, you might be navigating the challenge of parenting while structuring time for yourself. Take a look at the big picture for time that will work in your day-to-day life. 

  2. Move a must-do item by another item you never forget.

    Remembering all of the things to do in a routine can be challenging, if not impossible for an ADHD brain Out of sight out of mind is true for so many people. Seeing items can be a visual cue to complete a task and minimize the cognitive load in your routine.

    Put your medication by your coffee pot or in a spot where you always go. Place a handful of disposable toothbrushes by the door with your keys. Or, place a basket of shelf stable snacks where you relax. Create grab-and-go options for your must-do tasks to keep momentum.

  3. Adjust your perspective by looking at one task as a collection of smaller, more simple pieces.

    I want to do the task— I just can’t and I don’t know why. A more challenging task that you consistently feel stuck in can become more accessible when it’s broken down into several more simple tasks.

    Let’s look at picking out an outfit again. To reference tip #1 - Choosing clothing isn’t just one task. This task includes a wide variety of details, like remembering what is on your agenda for the next day (i.e. the difference between attending a big meeting versus casual work from home) or deciding feels comfortable based on your overall capacity. For a neurodivergent brain, these tasks take time, thought, and brain space.

    The process of walking your dog can be split up into several other approachable components. I can put on these slip on shoes that are sitting by the door. I can throw a big coat on so I’m warm enough in the winter. Having everything right by the door is also helpful — the leash, your coat, and shoes can be right where you need them. Imagine engaging in a task with the least amount of back and forth in your space to keep your momentum. 

    Completing a chore like taking out the trash (hello sensory input!) can be simplified, too. Try out doing this task when you’re coming and going. Your shoes are already on, you’re bundled up if it’s freezing outside, and you’re already in motion. 

A gentle reminder: Adjusting approaches with executive functioning can be frustrating. Engaging with curiosity can lighten the pressure on creating change. It’s all a practice and you can fine-tune your routines until you find approaches that work well for you and makes life a little more accessible. 

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